Skill Work
Handstand Pushup/Barbell Curl

Spend 15:00 working on one of the following:
-Strict Deficit Handstand Pushup
-Strict Handstand Pushup
-Pike Handstand Pushup
-Pike Handstand Pushup on Knees
-Seated Dumbbell Press

Select a variation (or a weight) that is challenging for sets of 4-6. Work submaximal, technical, but tough sets.

Between sets, complete 5 x 8-12 barbell curls.

Use the first two sets as warm-ups, building to a moderately challenging weight, then repeat that weight for the last three sets. Focus on range of motion, control, and tension - strict technique = more pump and more jacked!

WOD
4 Rounds For Time:
500m/425m Row
10 Power Cleans, 135#/95#

TIMECAP: 13:00

Strength
Kettlebell Front Squat/Pendlay Row

5 Sets:
8-10 Double Kettlebell Front Squats
1:00 Rest
8-10 Pendlay Rows
1:00 Rest

WOD
EMOM 20, alternating:
a) 5 Thrusters (115#/75#) + 5 Bar Facing Burpees + Echo Bike (Calories) for the remainder of the minute
b) Rest (optionally, you can ride the bike at an EASY pace, just enough to keep blood from pooling in your legs)

WOD
Every 6:00 x 5:
10 Hang Power Snatch, 95#/65#
12 Pullups
15 Butterfly Sit-Ups
750m/650m Echo Bike OR 400m/325m Row

Strength
Strict Ring Dip/Romanian Deadlift

5 Sets:
8-10 Strict Ring Dips
1:00 Rest
8-10 Romanian Deadlifts
1:00 Rest

WOD
AMRAP 12:
40 Double Unders OR 20 Mountain Climbers
20/15 Calorie Row (ROW HARD)

Strength / Skill
Power Clean + Clean + Front Squat + Jerk
1-1-1, 3x1

As Far As Possible in 11 MInutes:
1 Dumbbell Shoulder-to-Overhead, 50#/35#
1 Box Jump, 24"/20"
1 Goblet Lunges, on each leg 50#/35#
1/2/3/4/5/...